I have redeployed and was not able to find a trainer to take over the program. If someone would like to take it over please email me at combatdave96@hotmail.com.

WOD

12 Jan 11

Fran

WOD

4 Jan 2011
21-15-9
Thruster-135lbs
5X5
Weighted pull-ups-40lbs

5 Jan 2011
Mission

6 Jan 2011
Rest

7 Jan 2011
Prime the pump work out for Fit to Fight Challenge #3

8 Jan 2011
Fit to Fight Challenge
AMRAP in 10 mins

7- 225 lb DL
14 Box Jumps 24"
21 KBS 55lbs

9 Jan 2011
Rest

10 Jan 2011
3 RFT:
500m row
30 OHS @ 75 lbs
21 Pull-ups

WOD

3 Jan 2011

CFE strength and conditioning WOD

Front Squat 7x1
BP 7X1
Tabata DU's

WOD

Trying to catch up again.

Mon- Dating Sage (Riddler workout)
5 RFT:
10 Snatch 95lb
15 Pull-ups
20 Thrusters- 75 lbs

Tue- Rest day

Wed- One-Two
1RFT:
30 Pull-ups
50 KBS- 55lb
75 Sit-ups
50 Push-ups
30 Front Squat- 95 lbs
50 Back Ext
25 HSPU
30 Hang Squat Cleans- 95 lbs
30 KTE
35 Dips
21 Snatches- 95 lbs
75 Sit-ups

Thur- missed

Fri DT from Mainsite on 24 Dec

Sat- Super Century
1RFT, partition as you need
100 Push-ups
100 Pull-ups
100 Ring Dips
100 Box Jumps 18"
100 DU's
100 GHD sit-ups
100 HSPU
100 Wall Ball 20lb/10' target
100 Back ext
100 KTE
100 KBS 55lb
100 Burpees
1000m Row

Elliot 24 December 2010

See 17 July post

I smashed my time:

My laps were
11:45.27
12:20.63
12:48.64
for a total of
40:55.38 with the rest time added in already.

Sorry it has been so long since I have been on here. I went on leave in Nov and was buried with work when I got back. I will do my best to keep up.

WOD

WOD 4 Oct 2010

8, 8, 6, 6, 4, 4, 2, 2 DL
then
21-15-9
Wall ball 20 lb ball
Box jumps 26" box
Burpees

Ski- 7:02 ?
Cpt- 8:29

WOD 5 Oct 2010- from CF AK

"Say What?"

Complete 50 Squat Cleans @ 135/93 lb while completing 5 pull-ups at the top of each minute.

- @ 10 min you have the option to stop doing pull-ups and focus on completing the cleans

Ski-23:50

CPT- 20:25

WOD 6 OCt 2010

KB workout- not timed. 

2 sets of of each

KBS

windmills

snatch

power clean

clean 

clean & jerk

TGU

shoulder press

goblet squat thruster

Well, the internet is working again for now. We will see how it goes.

WOD

I apologize for the delayed reports. The internet has not been cooperative and I have been busy with mission details.

11 Sep 10
ran 9.11K for Patriots Day in the morning and planned to do the CF challenge in the evening but I was smoked. Ski found another partner and won the event. His partner did 9:07, and ski did 9:23. Ski was third overall and the team took first. Nice job Ski.

12 Sep 10 Recovery Day

13 Sep 10
I missed the workout with Ski. He did a workout off CF Alaska by himself and I worked out with the class. We did 15, 12, 9, 6, 3 Cleans 75 lbs, Ring dips and 5 tire flips each round. I finished in 11:49.

14 Sep 10- Fran
Ski set his PR with 4:48. Great job Ski.
CPT 6:54, that is my PR but I was still in recovery mode from the run and feel I can do it in under 6 mins the next time.

15 Sep 10- Give Me a Break from CF Alaska

Ski- 13:30
CPT 14:15, felt better but still not right

Class:
Tag Team
Station #1- Burpees 6-1-6. One member of the team works and the other rests
Station #2- Thrusters/Pull-ups- 10, 8, 6, 4, 2 One member of the team works and the other rests
Station #3- Abmat/Back Ext- 3x25 ea, Both members work and switch when finished.

16 Sep 10- Rest day for me
Ski worked out but I am not sure what he did.

WOD

It has been a while since I have been on here, huh? The internet has not been the best lately and I have been busy with other mission requirements. I am going to try to post all the workouts for the last week here while I am on.

2 Sep 10- rest day

WOD 3 Sep 10

Helen

WOD 4 Sep 10

CrossFit Total

5 Sep 10- RD

WOD 6 Sep 10

Straight Sets off CrossFit Alaska

WOD 7 Sep 10

Tabata- DU's, Push-ups, Sit-ups, Pull-ups, Squats

WOD 8 Sep 10

15 HSPU
3 L Pull-ups
12 HSPU
6 LPU
9 HSPU
9 LPU
6 HSPU
12 LPU
3 HSPU
15 LPU

WOD

For time:

21-18-15-12-9-6-3
135 lb Front squat
back ext
sit-ups

Class:

Helen

WOD 31AUG 10

I did the CFE WOD but was not able to get in a CF WOD because I was traveling

Eva was done at BAF

WOD 30 Aug 10

Ivan

AMRAP in 20 min
12 reps PP @ 95lbs
10 pull-ups

WOD

23-28 Aug- We worked out on Mon but I was not able to get on the internet. Then I have been gone for a few days. I am not sure if the team worked out today. I will be ready to go for Mon class.

WOD

Rest Day

WOD 21 Aug 10

FGB challenge

No Class: I suggested the class do the challenge but they did not want to do that.

WOD 20 Aug 10

Advanced:

500 DU's for time

then Clean and Jerk practice

NO class today

WOD 19 Aug 10

Advanced:

"Diane"
21-15-9
225 DL
HSPU

Beginner:

2- 3 min rds, team event- one person rest while the other works

3- Med ball cleans
6- Burpess
9- squats

then,

2 rds

400m run
max push-ups
max pull-ups

WOD

I am not sure what was done today. I had to take a day off.

WOD 17 Aug 10

12 110yd sprints on the minute, rest for the time remaining

2 rds for time: modified from the CF Alaska site.

50 x KBS @ 20% BW
40 x Push-ups
30 x lunges
20 x toes to bar
10 x pull-ups

Each exercise is to be done without stopping. If you stop once you have started an exercise it is a 30 sec penalty. You may rest as long as you need between exercises.